Warm Up - Lose Baby Weight€¦ · 16/11/2014 R3 Week 3 | Lose Baby Weight 4/23 …

16/11/2014 R3 Week 3 | Lose Baby Weight

http://www.losebabyweight.com.au/exerciseplanner/exercises-round3-week3/ 1/23

Music makes exercise more enjoyableListen to songs with 120-140bpm to get the most benefitsMusic can increase your endurance levels by 15%It's a great distraction when things get toughYour mood is guaranteed to be lifted and you’ll feel motivated

Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challengeyou can see how you have improved.

FitnessTest

Push Ups in 60 seconds Squats in 60 seconds Plank - maximumduration

Burpees in 60 seconds

Day 15

Warm Up

Shoulder Circles

Starting PositionStand with your feet parallel and hip width apart. Hold yourarms out to the sides at shoulder height, palms facing down.

ExecutionStart by making small circular motions with both arms.Perform 20 circles forward and then 20 circles backward.Breathe in and out as you perform the motion.

BenefitsShoulder and arm warm up.



Side Step Butt Kicks

Starting PositionStand with feet flat on the floor in a wide stance. Cross yourarms in front of you with palms facing downward and engageyour core.

ExecutionBend your knees and lower your body down a little further,then push up onto your left foot, extending the left knee andkicking back with your right foot to touch your butt. Loweryour leg down and return to starting position. Repeat exerciseon opposite leg. For higher intensity, increase speed of kicksand transitions.

BenefitsCardiovascular exercise and leg strengthening.

Slow Jog

Starting PositionStand tall with feet together and arms by your sides.

ExecutionMarch briskly and then start a slow jog on the spot. Graduallybuild up speed and lift your heels behind you, keeping yourhead up. Keep your hands at waist height by your sides, bendthe elbows and maintain a straight posture while landinggently on each foot. Breathe in and out as you perform theexercise.




Body Twists

Starting PositionStand tall with your feet spread wider than hip width apart.Hold your arms by your side and clench your fists.

ExecutionExtend your arms and move them toward your left hip as youlift your left leg and move your left knee toward your right hipto perform a torso twist. Keep your core engaged and loweryour leg back to the starting position. Exhale as you lift yourknee and twist your upper body. Perform the exercise on theopposite side.

BenefitsUpper and lower body warm up.



Day 15

Round 1 Round 2 Round 3

Parallel Squat Pumps

Knee Raises

Long Leg Raise

Lunge Pumps


Starting PositionStand in a neutral position, hips shoulder width apart. Armsare by your side and toes are pointing forward.

ExecutionSlowly extend your arms out in front of you, exhale and pushyour hips backward (imagine you are sitting down on a chair)into a squat position. Keep your back flat, head up and kneesin line with toes. Lower your body until your thighs are parallelto the ground. Hold the squat position for 1-2 seconds, thentighten your glutes and slightly straighten your legs to create apumping motion. Breathe continuously through themovement. Exhale as you engage your core and push off yourheels to standing.

BenefitsStrengthen legs, glutes and core



Knee RaisesAlternative Exercise – Special Condition – (Pitter Patter)

Starting PositionBegin standing in a neutral position with core engaged. Bendyour elbows and raise your hands to chest height, meeting thefingers. Transition your body weight onto the balls of yourfeet, with your heels still on the floor.

ExecutionRaise your right knee to waist level, then quickly push off andlift your left knee to waist level as you place your right footback on the floor. Continue alternating legs as you increaseyour speed and heart rate. Your bodyweight should remain onthe balls of your feet throughout the exercise, landing the feetdown softly. Breathe in and out as you perform this exercise.

BenefitsStrengthens upper and lower legs, shoulders and upper arms.

Long Leg RaiseAlternative Exercise – Special Conditions (Single Leg Raises)

Starting PositionLie on the floor on your back with arms by your side and legslengthened on the floor.

ExecutionExhale, pull your belly button down toward your spine andslowly lift your left leg up toward you, keeping the left kneestraight and right leg on the floor. Relax your head and neckand slowly return left leg down to the floor. Next, perform theexercise on the right leg and continue alternating legs.Breathe steadily throughout the exercise.

BenefitsStrengthens legs and core.



Lunge Pumps

Starting PositionStand with your feet together and hands on your hips.Keeping your upper body tall, take a long step forward withyour left foot and bend both knees lowering your body into acomfortable lunge position. Keep your left knee directly aboveyour left foot.

ExecutionHold the lunge position for 1-2 seconds, then tighten yourglutes and slowly straighten your legs before sinking back intothe lunge, creating a pumping motion. Breathe throughoutthe movement. Perform the exercise for 30 seconds, thenexhale as you engage your core and push off your back heelto a standing position. Alternate legs and repeat the exercise.

BenefitsStrengthens legs and glutes.



Day 16


Bridge Glute Raise

Lower Back Extension

Bird Dog

Plank with Ball Rolls

Bridge Glute Raise

Starting PositionLie flat on your back on the floor, bend your knees and placeyour feet flat on the floor, shoulder width apart and a fewinches away from your torso. Contract your glutes and tightenyour core.

ExecutionExhale and lift your hips off the floor, keeping your backstraight. Hold at the top for one breath and slowly roll downthrough each vetebrae as you return to the starting position.Repeat exercise.

BenefitsStrengthens glutes, upper legs and core.



Lower Back Extension

Starting PositionLie on the floor on your back with arms bent and legslengthened on the floor. Rest your hands under your nose orforehead and gently push your hips forward to the floor tolengthen your spine.

ExecutionExhale as you lift your upper body away from the floor,keeping your head, neck and shoulders in alignment as yousqueeze gently through your shoulder blades. Ensure yourfeet remain on the floor and inhale as you lower your bodyback down to the starting position. Repeat the exercise.

BenefitsStrengthens back and core.

Bird Dog

Starting PositionKneel on a mat on all fours with your knees hip width apartand fingers facing forward. Ensure your back is flat and bellybutton is pulled in toward your spine.

ExecutionKeeping a neutral spine, exhale as you simultaneously lift andextend your left leg and right arm up, until they are parallel tothe floor. Keep your hips facing down, back straight and coreengaged through the movement. Inhale as you slowly returnyour arm and leg to the starting position. Repeat exercise withopposite arm and leg.

BenefitsStrengthens core muscles, glutes and legs.



Plank with Ball RollsAlternative Exercise – Special Considerations (Knee Side Plank)

Starting PositionStart in plank position with feet spread wide apart and armsdirectly underneath shoulders. Place the ball under your righthand. Keep your upper body strong and engage your core,while keeping your back straight.

ExecutionEngage your core by pulling your belly button toward yourspine and roll the ball over to your left, cupping the ball withyour left hand and placing your right hand down onto themat. Next, roll the ball over to your right hand again, keepingyour core and lower back strong and stable as you lower yourleft arm to the floor and return to starting position. Repeatexercise.

BenefitsStrengthens core and upper body.

Day 17

Bike RidingGetting the bikes out of the garage is a great way for thewhole family to get moving and enjoy some fresh air. Theaverage 75kg person cycling for 30 minutes will burn 281calories.



GardeningJust 30 minutes of gardening can burn off 315 calories, andyou’ll be working your arms, thighs, calves and shoulders –and if you do it for over 20 minutes, you get your heart rate upand boost your cardiovascular system.

Softball in the ParkJust messing around with the children in the park throwing asoftball around can burn off 180 calories per 30 minutes ofcontinuous play.

SwimmingA visit to the pool is always great fun for the whole family.Simply splashing around, treading water and generalswimming will have you burning over 250 calories in an hour.



Day 18


Incline Push Up

Overhead Ball Throws

Tricep Dip on Step

Alternating DumbbellShoulder Press

Incline Push Up

Starting PositionStart in push up position, placing your hands down onto thestep at shoulder height, keeping elbows slightly bent and headin alignment with your spine. Ensure your lower legs and topsof the feet are on the floor.

ExecutionInhale, bend your elbows slowly and lower your body towardthe step. Keep your elbows as close to your body as possible.Hold for one breath with your chest approximately 3 inchesoff the step. Keep your head and neck in alignment. Exhaleand return to starting position by pushing your upper bodyaway from the step and extending your arms straight. Keep aslight bend in the elbows at the top. Tighten your core areaand keep your neck, back and hips in alignment. Repeatexercise.

BenefitsIncreased chest, tricep and core strength



Overhead Ball Throws

Starting PositionStand with your feet shoulder width apart and hold the ball atchest height with palms facing inward.

ExecutionBend your knees and push off through the heels as you throwthe ball in the air directly above your chest and shoulders.Keep a slight bend in your elbows at the top. Catch the balland bend through your knees, keeping your torso inalignment. Breathe steadily through the movement andrepeat the exercise.

BenefitsShoulder strength and flexibility

Tricep Dip on Step

Starting PositionSit on the floor in front of a step with feet hip width apart,knees bent and feet facing forward. Place hands onto the stepbehind you, fingers facing forward.

ExecutionExhale, bend your elbows and lift hips off the floor. Engageyour core and push up through the hands to straightenelbows, keeping a slight bend in the joint. Ensure you keepyour elbows as close to your body as possible, pushingbackward instead of out to the side. Inhale and lower yourbody back down to gently touch the floor. Repeat exercise.

BenefitsStrengthens triceps, shoulders, core and legs.



Alternating Dumbbell Shoulder Press

Starting PositionStand upright with feet hip width apart. Holding a dumbbell ineach hand, bend your elbows and lift your hands to shoulderheight.

ExecutionPress the dumbbell in your left hand up directly above yourshoulder, keeping a slight bend in your elbows at the top.Reverse the motion and return to the start position,alternating and lifting your right arm up above your head.Breathe steadily through the movement and continuealternating arms.

BenefitsShoulder strength and flexibility



Day 19


Overhead Jacks

Scissor Jumps

On the Spot Sprint

Pendulum

Overhead JacksAlternative Exercise – Special Conditions (Quick Steps)

Starting PositionBegin by standing tall with your feet together and your armsat shoulder height on either side of your body. Engage yourcore muscles to keep your torso in alignment.

ExecutionJump and take your legs out to the side while simultaneouslyraising your arms out above your head. Take a second jump,to bring your feet back together and return arms to startingposition

BenefitsFull body workout, improves cardiovascular health



Scissor JumpsAlternative Exercise – Special Condition – (Pitter Patter)

Starting PositionStand tall with your feet hip width apart and arms by yoursides.

ExecutionExtend left arm in front of you and right arm behind you, asyou jump and take your left foot in front of you and right footbehind. Push up through your feet and jump off the floor,alternating your arms and legs in the air. Land with a slow andcontrolled motion as you sink down into your scissor jumps.Breathe steadily and repeat the exercise.

BenefitsStrengthens lower and upper legs, glutes, core and arms.

On the Spot SprintAlternative Exercise – Special Conditions – (Slow Jog)

Starting PositionStand tall with feet flat on the floor with feet together andarms by your sides.

ExecutionMarch briskly and then start a slow jog on the spot. Graduallybuild up speed into a fast sprint, lifting your heels and toesfrom the floor during each step. Keep your hands at waistheight, bend the elbows and use your arms to build upmomentum in your sprint. Keep your torso in alignment asyou land gently on each foot. The majority of your bodyweightwill be on the balls of your feet. Breathe in and out as youperform the exercise.




PendulumAlternative Exercise – Special Conditions (Quick Steps)

Starting PositionStand in a neutral position, hips shoulder width apart withyour arms close to your body at your sides.

ExecutionSwing your left leg out to the side while moving your arms tothe left side of your body. Transfer your weight from the leftside to the right and simultaneously move your arms over tothe right side. For higher intensity, lift your legs a little higherwhile increasing speed.

BenefitsCardiovascular exercise and full body strengthening.



Day 20



Criss Cross Legs Lifts

Lunge with Twist

Adductor Leg Raise


Starting PositionStand in a neutral position, hips shoulder width apart. Armsare by your side and toes are pointing forward.

ExecutionSlowly extend your arms out in front of you, exhale and pushyour hips backward (imagine you are sitting down on a chair)into a squat position. Keep your back flat, head up and kneesin line with toes. Lower your body until your thighs are parallelto the ground. Hold the squat position for 1-2 seconds, thentighten your glutes and slightly straighten your legs to create apumping motion. Breathe continuously through themovement. Exhale as you engage your core and push off yourheels to standing.

BenefitsStrengthen legs, glutes and core



Criss Cross Legs LiftsAlternative Exercise – Special Conditions (Pitter Patter)

Starting PositionLie on the floor on your back with arms by your side and legslengthened on the floor.

ExecutionExhale, pull your belly button down toward your spine andslowly lift both legs up toward you. Relax your head and neckand slowly pull your left knee in toward your chest as youextend your right leg up to the ceiling. Alternate legs, keepingyour core engaged and shoulders relaxed. Breathe steadilythroughout the exercise.

BenefitsStrengthens legs and core.

Lunge with TwistAlternative Exercise – Special Considerations (Lunge Pumps)

Starting PositionStand with your feet together and hands on your hips.

ExecutionKeeping your upper body tall, take a long step forward withyour left foot and bend both knees lowering your body into acomfortable lunge position. Keep your left knee directly aboveyour left foot. Rotate your upper body to the right then twistback to a comfortable lunge position. Push off your front footto a standing position. Alternate legs and repeat the exercise.




Adductor Leg Raise

Starting PositionLie on your right side on the floor with your legs straight. Bendyour left arm and place it in front of your chest for stability.Prop your head up on your arm with the elbow in line withyour shoulder.

ExecutionExhale as you engage your core area and lift your left leg offthe floor, keeping your leg muscles tight. Hold your left leg inthis position as you exhale and lift your right leg to meet yourleft, keeping leg muscles tight. Repeat exercise for 30 seconds.Roll over onto your left side and perform the exercise on theopposite leg for 30 seconds.


Day 21

Walking the DogWalking the dog offers some great resistance and cardioexercise – take your pup out for a long bracing walk and youcan burn off up to 200 calories an hour.



GardeningJust 30 minutes of gardening can burn off 315 calories, andyou’ll be working your arms, thighs, calves and shoulders –and if you do it for over 20 minutes, you get your heart rate upand boost your cardiovascular system.

SwimmingA visit to the pool is always great fun for the whole family.Simply splashing around, treading water and generalswimming will have you burning over 250 calories in an hour.

Bush WalkingGoing bush and taking in some nature is good for the bodyand soul. Spending just one hour walking in the bush will haveyou burning over 400 Calories.



Cool Down

Bicep Stretch

Starting PositionStand tall with your feet close together and arms by yoursides.

ExecutionInterlock your hands behind you and then rotate them sopalms are facing out. Raise your arms up, push back and holdfor 15 seconds.

BenefitsBicep stretch

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly.

ExecutionSlowly sit back on your heels and bend your chest forwardtoward the floor. Bring your arms above your head and placeyour hands flat on the floor in front of you. Gently rest yourforehead on the mat. Hold this position for 30 seconds.

BenefitsLower back and shoulder stretch.



Lying Quadriceps Stretch

Starting PositionLie on your right side with your legs out straight. Support headwith right arm and relax the head and neck.

ExecutionBend your left knee and hold your left foot with your lefthand, pulling your heel toward your glutes. Gently push yourhips forward to increase the stretch and bend the right knee alittle if you require more balance. Breathe in and out as youhold the stretch for 20 seconds.

BenefitsIncreased flexibilty in quadriceps.

Shoulder Stretch

Starting PositionStand tall with your feet close together and arms by yoursides.

ExecutionBring your right arm across your chest and hold with your leftarm, above the elbow. Pull your belly button to your spine andstand tall with your head up. Hold the stretch for 15 secondsand release.

BenefitsDecreased tightness in shoulders



Side Stretch

Starting PositionStand tall with your feet wider than hip width apart and armsby your sides.

ExecutionBend the left knee and bend your upper body slowly to to theleft side, taking your right arm up overhead and your left armstrong by your side or resting on your leg. Exhale as you bendto the side. Ensure your upper body moves straight to the sideand you refrain from leaning forward or backwards. Inhaleand gently return your body to the starting position.

BenefitsUpper, lower and middle back.

Tricep Stretch

Starting PositionStand tall with your feet hip width apart and arms by yoursides.

ExecutionLift your right hand over your shoulder and place your handon your upper back, elbow pointing up toward the ceiling. Useyour right hand to gently rest on the elbow and push itdownward. Hold the stretch for 15 seconds and alternatearms.

BenefitsTricep stretch.

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Warm Up - Lose Baby Weight€¦ · 16/11/2014 R3 Week 3 | Lose Baby Weight 4/23 …